Sci_241_Final_Paper-Nutrition_and_Excercise

Personal Nutrition and Exercise Plan Rosellia Labayog SCI241 Personal Nutrition and Exercise Plan The personal nutrition and exercise plan has been the big impact on my health. The number one reason why I have changed my diet plan was because I was diagnosed with hypertension recently and this gave me a wake up call to change my diet and lifestyle. The health education that I have read throughout the course has help me knowing that I have been eating unhealthy. The main cause of hypertension is from eating high levels of salt, being over weight, lack of physical activity, stress, genetics, family history of high blood pressure, or smoking (WebMD.com, 2011). My father, grandparents, and other family members have high blood pressures so I guess I got it from them. I was afraid that if I do not change my diet and if I do not exercise that I might end up having a heart attack or a stroke one day. High blood pressure is often called a silent disease because you usually don't know you have it; there may be no outward symptoms or signs, so monitoring your blood pressure are critical. The motivation that I got to change my diet was this and I have changed what I eat throughout the day and the facts that many millions of Americans have this sickness have problems with their heart. Many Americans have heart diseases and have stroke at a very young age. “High blood pressure can be controlled. Mild cases are treated by losing excess weight and reducing the intake of sodium and alcohol. More serious cases are treated with drugs such as diuretics, beta blockers, calcium antagonists, angiotensin-converting enzyme inhibitors, alpha blockers, and centrally acting compounds that affect regulatory centers in the brain. Treatment can usually assure a normal life.” (answers.com, 2011). There are certain types of foods that can help balance out what we can take in order to maintain a healthy diet. This can prevent us from gaining weight and give us more energy to stay up during the days. The diet that we need to change is to limit the use of meats and eat more natural vegetables. Some examples of vegetables are carrots, peas, lettuce, etc. These natural vegetables give us natural vitamins in order to give out bodies’ energy. Fruits are another part of our diet that can help us maintain a healthy lifestyle. We need to stay away from processed foods and sweets because they have a lack of nutrients that can help us stay healthy. New research suggests that drinking sugar-sweetened beverages may raise blood pressure (WebMD.com, 2011). There are certain types of drinks that can help us stay awake but also make us crash at the end of the day. We need to drink water with can help digest the foods that we eat faster and more efficient. If we choose to eat and drink certain types of foods can help us live longer and healthier in a sense. With the eating habits that we all have can also affect how we use our energy. In order to sustain the energy we get from eating healthy is to exercise. This is an important part of a healthy life. We need to burn the food that we eat no matter how good it is. This can prevent the body storing bad nutrients in our body and create energy for a person to stay healthy. There are different ways we can prevent a bad lifestyle. I have been jogging after work and this helps me stay energized than drinking coffee in the morning. I can maintain a healthy body by doing aerobic exercises. I personally do strength training, which can maintain my muscles to burn the fat that is left behind during the digestive movements. What most people do is to jog, biking, and strength training to maintain their bodies’ health and gain more energy for the future. During a regular exercise routine is to burn fat and have a body that can perform during working hours. What I do during strength training is lifting weights to build muscle mass to burn fat. This gives the blood in our veins more oxygen and flow to our brains. I have more energy after working out then just sitting on a couch. Exercising can help a person’s body to look younger and have stronger bones for the future. This can increase blood flow for our organs, and give out more oxygen for a person’s brain. If a person doesn’t follow these procedures, the results are not good and this can put a person at risk of complications in their future. The steps that took in order to stay in a healthy lifestyle have changed how I act throughout my life. I have seen how my body has changed over the years. I gain a good amount of weight where it had affected my life with my family and friends. I would get tired after a big meal at anytime of the day. What has motivated me when the steps I did order to change my diet first' Instead of eating between meals and lower the intake of meat has helped me stay active. I am eating more fruits and vegetables now and stopped drinking coffee in the mornings. The energy levels were low when I go to work in the morning. Jogging and working out after work has helped me gain energy instead of losing energy. I eat fruits also in the morning such as apples or bananas which gives out natural energy. I have written down all the healthy foods that I eat and this has helped me lose some of the natural weight that I have gained in the past. The improvements that I seen was just by eating the right kinds of foods and limit the amount of what I eat. What motivated me to do this was my family helping me to eat right and exercise right in order to have a healthy life. My doctor also was a big influence in order to push me in the right path. I have set goals where I would like to maintain my healthy lifestyle and also my family has gotten involved with this. My family has encouraged me to follow a healthy diet and exercise regularly. Motivation to a person’s mind would change how they eat and exercise. I plan to stay with the gym that I go to and hire a fitness instructor to maintain my exercising routine. I was lazy in the past and letting someone to keep me on track can help me to prevent from sitting on the coach. Some of the adjustments that I have done are to change my bed time and waking up early. This can help my blood flow better before a great start during the mornings. I have stopped eating late at night and to stay away from the TV. We all need to go to bed early to have a great night sleep. This would build us energy to be successful on a healthy life. I have seen a great difference on how my energy levels have gone up and my physical body has changed. I used to be ten pounds overweight for my height and now I am at perfect body weight because of eating healthy. I can breathe better instead of being lazy after exercising and my doctor has told me that I have lowered my corlestoral and maintained a good body weight. It is never too late for anybody to change their lifestyle and can still live a healthier life. There are evidence of people who has hypertension can live a healthier life by just changing their diet. They also have to exercise right to maintain a good physical outlook. We all need to educate our families and friends to get motivated on eating and exercising right in order to prevent any diseases with our bodies. Even in my busy lives with all have time to change the way we eat and exercise. We just need to get motivated and to also tell others how they are killing themselves because the way they eat. I have been encouraged from the plans that I created and followed to have a better life for my family. References: Answers.com. (2011). Hypertension. McGraw-Hill Science & Technology Encyclopedia. Retrieved 3/6/11 from: http://www.answers.com/topic/hypertension#ixzz1FstluXQ1 WebMD.com (2011). Hypertension/High Blood Pressure Health Center. WebMD, LLC. Retrieved 3/6/11 from: http://www.webmd.com/hypertension-high-blood-pressure/default.htm